weight training

Nitric oxide (NO) is a naturally occurring free radical in your body that supplement companies are claiming can actually boost your workout performance. Those looking to increase muscle mass are drawn to the claims that NO can enhance workout performance, increase stamina and promote muscle repair. Sounds like a magic little pill, but is it too good to be true?

As a vasodialator, NO expands the veins to lessen the force the heart must exert to pump the same amount of blood through the body. Since oxygen is carried in the blood, elevated levels of nitric oxide are said to enhance oxygen delivery to your muscles. NO boosters are being marketed as great way to improve your workout performance. The primary ingredient in NO boosters is arginine, and these supplements, typically sold in pill form, usually contain additional active and inactive ingredients.

The effects of nitric oxide on muscle growth and development are under investigation in the scientific community, but there are many studies that have given us a bit of insight. In a study performed by the International Journal of Sports Medicine 30 endurance athletes were given L-arginine, aspartate or a placebo. At the end of the study, evidence showed zero increase in endurance and blood vessel dilation in participants, and that nitric oxide does not promote muscle growth.

Another study from the Baylor University (Texas) examined the effects of arginine supplements during training on body composition in experienced exercisers. At the end of the trial, no significant differences were observed in participants’ body mass, fat mass or body fat percentage.

It’s a sad truth that many women avoid weights. Either they’re made uncomfortable by the macho association with the weight room or they’re afraid of looking bulky. In reality, strength training is an necessary part of maintaining weight loss and weight training is a great way to build muscle. All too often, women focus on burning calories with cardio, but if they’re not also strength training, this can result in a loss of muscle mass.

Diane Mueller, a bodybuilder and team leader for 911Strong.com, says that women don’t have to worry about bulking up. “If you’re a female, you don’t have the hormones to bulk up the way that a male or someone who uses chemical enhancements would, which is basically testosterone.”

Getting started in one of the biggest hurdles in creating a weight training program. “The biggest fear is stepping into the gym,” says Diane, adding that many women feel fear being judged. “I think once they get in there, and once they look around, they see that there’s so many different types of people in the gym. Not all of them are body builders.” To help get over any initial intimidation, Diane suggests getting a training buddy. “It’s nice to go with a friend. You feel a little more confidant when you go almost anywhere with a friend.”

Breast cancer survivors get ready for a game changer. Instead of sitting on the sidelines and avoiding physical activity for fear of aggravating the arm swelling experienced by up to 70 percent of surgery patients, experts are now recommending you pump iron.

For decades, breast cancer patients undergoing treatment have been warned away from lifting anything heavier than a small bag of groceries. The thought was overexertion might cause lymphedema, a painful, arm-swelling condition that’s a common side effect of surgery. Recent work by University of Pennsylvania scientists challenges this notion with findings that a carefully structured weight training program doesn’t make lymphedema worse. In fact, it can reduce the chances of arm swelling or even prevent it altogether.

The research involved 154 women who were diagnosed with breast cancer within the last few years and who had had at least two lymph nodes removed but hadn’t yet developed lymphedema. Half were told not to change their exercise habits. The rest attended twice weekly weight training sessions supervised by certified personal trainers. Routines got progressively more challenging over 13 weeks and then the women continued lifting on their own for up to nine months afterwards. Read Full Post >

Being a couch potato can lead to diabetes? This isn’t surprising to me and I hope its not to you.

The title for the latest study on diabetes, “Lowering Physical Inactivity impairs Glycemic Control in Healthy Volunteers,” is trying to establish the relationship between an inactive lifestyle and the risk of developing type 2 diabetes.

The obesity epidemic is upon us, both adults and children. This is something we can not ignore. A sedentary lifestyle is one that can lead to weight gain and possibly diabetes, and all the complications that come with it.

The study was conducted by University of Missouri‘s John Thyfault, an assistant professor in MU’s departments of Nutrition and Exercise Physiology and Internal Medicine. He discovered that blood sugar was effected when exercise was reduced or eliminated.

The fact that smoking is dangerous for one’s health is not news. However, the statistic that cigarette smoking is responsible for over a thousand American deaths every day may be an eye opener. A large portion of smokers do not want to end up as another death toll statistic, but quiting isn’t as easy as they wish it were. Less than five percent of smokers struggle to quit without help. Recent studies show that the weight room may be the best place for smokers to finally kick the habit.

A team from the Miriam Hospital in Rhode Island recently published a recent study conducted with smokers. 25 male and female smokers between the ages of 18 and 65 were enrolled. Those enrolled reported smoking at least five cigarettes a day for a least one year. All participants underwent a 15-20 minute counseling session focused on smoking cessation. Participants were also supplied with an eight-week supply of nicotine patches. Once these steps were taken, the participants were separated into two random groups. A resistance training group and a control group.

Those placed in the resistance training group participated in two, 60-minute training sessions per week. This training lasted for 12 weeks. Training involved full-body exercises, gradually increasing intensity every three weeks.

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